Healthy Holiday Recipes

Hello Everyone!
We had a great turnout for support group in November and everyone was kind enough to bring and share healthy holiday recipes. Check these out and see if there is anything you can make during the holiday season.



Pear Cranberry Sparklers
I found this recipes on epicourious.com I thought it was interesting because of the versatility. Add vodka or sub the sparkling water for prosecco for those not trying to lose weight.

Serves: 8 people
Ingredients:
2 cups pear nectar- more or less based on your taste. This is the ingredient that has sugar in it.
1/2 cup diet cranberry juice
Seltzer to top it off.

Directions: 

Combine all ingredients, serve immediately. Add 1-2 cranberries on top to make it pretty. 

Shredded Brussels Sprouts Salad with Dried Cranberries and Cashews

Melissa, our bariatric nurse at Eisenhower brought this refreshing salad. I am always looking for fun ways to make Brussels Sprouts taste good. I will be making this for Thanksgiving for sure! I would recommend making all the ingredients at least a day ahead so there is less to do on the day of. 

Serves 6

Ingredients: 

For Pickled Red Onions:

1/2 red onion, thinly sliced

1 quart boiled water

3/4 cup cider vinegar

1/2 teaspoon sugar

1/2 teaspoon salt

1/2 teaspoon peppercorns

1 clove garlic sliced

For Spicy Cashews:

1/3 cup raw cashews

1/2 teaspoon maple syrup

1/4-1/2 teaspoon Creole seasoning or other spicy seasoning

For Maple Mustard Vinaigrette:

3 tablespoon balsamic vinegar

2 tablespoons mustard

2 tablespoons maple syrup

black pepper

For Salad:

16 oz brussels sprouts

5 ounces baby spinach or arugula leaves

1/4 cup dried cranberries

Directions: 

Pickled Red Onions:

1. Make the pickled onions at least 30 minutes before putting the salad together. Slice 1/2 of a large red onion. Place it in a stainer, hold the strainer over the sink and pour a quart of boiling water over it. Set aside to drain. While it is draining, pour the vinegar into a glass storage jar or bowl, add the sugar, salt, peppercorns, and garlic to the vinegar and stir until sugar is dissolved. Add the drained onions to the jar, stir gently, and set aside to cool. Pickled red onions will keep for several weeks.

Spicy Cashews:
Place the cashews on a baking sheet and toast in a toaster oven or in a pan over medium heat until they just begin to brown (2-3 minutes). Pour into a bowl and drizzle with 1/2 teaspoon maple syrup. Stir in the spicy seasoning of your choice and set aside to cool.

Maple Mustard Vinaigrette:
Whisk all ingredients together in a small bowl.

Making the Salad:
1. Trim hard ends of Brussels sprouts. Attach the thinnest slicing blade you have to your food processor, position the sprouts cut end down in the feed tube, and shred in batches. 
2. Put the shredded Brussels sprouts into a large salad bowl. Use your fingers to separate any large slices into shreds. Add the torn baby spinach leaves and dried cranberries. Measure out 1 cup of the pickled onions--drained well-- and add them to the salad along with the dressing. Toss well. Sprinkle with the spicy cashews just
before serving. 

Spiced Butternut Squash and Coconut Milk Soup

I brought this one in. It is pretty delicious and a little on the sweeter side, almost like pumpkin pie soup. It's also vegan, so everyone in the family can eat it, no matter what their preferences are. 

Serves 8-12

Ingredients: 

1 large onion diced

4 garlic cloves, minced

1 small butternut squash, peeled, seeded, and diced

1 sweet potato peeled and diced

3 medium carrots, peeled and diced

2 parsnips, peeled and diced

1 teaspoon poultry seasoning 

1 teaspoon pumpkin pie spice

1/4 teaspoon ground cinnamon

1/4 teaspoon allspice

1/4 teaspoon ground ginger

32 oz vegetable broth (chicken broth if no one is vegan in your family)

14 oz can coconut milk (honestly, I tasted the soup without the coconut milk and liked it better, so this is optional)

kosher salt and pepper to taste

Directions:

1. In a large pot or Dutch oven, sauté onion in 2 tablespoons water over medium heat until slightly golden, soft and translucent. Add garlic and cook another 2 minutes. Do not let brown. 

2. Add squash, sweet potato, carrots, parsnips, poultry seasoning, pumpkin pie spice, cinnamon, allspice, ground ginger, and broth. Increase heat to high and cover. When pot begins to boil, reduce heat to medium-low and simmer for 20 minutes or until vegetables are tender. 

3. Puree soup in batches in a blender or with an immersion blender. Stir in coconut milk, salt, and pepper. Serve warmed and adjust seasonings to taste. 

Mushroom and Butternut Squash Risotto

Our nurse practitioner, Heather brought this recipe that she found on myrecipes.com for the Instant Pot. Instant Pots are pressure cookers that can greatly cut down cooking times. 

Serves: 4-6

Ingredients: 

2 cups cubed peeled butternut squash

3 tablespoons extra-virgin olive oil, divided

cooking spray

1 cup boiling water

1/2 oz dried porcini mushrooms

1 (12 oz) packaged sliced button mushrooms

1/2 cup chopped shallots

4 garlic coves, minced

1 cup uncooked Arborio rice or other medium grain rice

1/3 cup Madeira wine or dry sherry

2 1/2 cups chicken stock, low sodium

1.5 oz pecorino Romano Cheese, grated (about 1/3 cup)

1/2 teaspoon salt

1/8 teaspoon black pepper

Directions: 

1. Preheat oven to 450 degrees F. 

2. Combine squash and 1 tablespoon oil in a bowl; toss to coat. Arrange squash in a single layer on a baking sheet coated with cooking spray; bake at 450 degrees F for 20 minutes or until lightly browned and tender, stirring after 10 minutes. Set aside. 

3. Combine 1 cup boiling water and porcini mushrooms in a bowl; let stand 20 minutes. Strain through a cheesecloth-lined colander over a bowl. Reserve liquid, chop mushrooms. 

4. Heat remaining 2 tablespoons oil in a pressure cooker over medium-high heat. Add button mushrooms; sauté 12 minutes or until liquid evaporates and mushrooms brown. Add porcini mushrooms, shallots, and garlic; sauté 2 minutes. Add rice; cook 30 seconds, stirring constantly. Add reserved soaking liquid and wine; cook 2 minutes o

r until liquid almost evaporates, stirring constantly.

5. Stir in stock, Close lid securely; bring to high pressure over high heat (about 4 minutes). Adjust heat to medium-high or level needed to maintain high pressure; cook 7 minutes. Remove from heat; let stand 10 minutes. Place cooker under cold running water to release pressure. Remove lid; stir in reserved butternut squash, cheese, salt, and pepper. 

Creamy Pumpkin Mousse

Melissa also bought a dessert item, you really can't have too many right? 

Serves: 10

Ingredients:

2 (8 oz) packages Neufchatel cream cheese at room temperature. 

1 (15 oz) can pumpkin puree

2 cup low-fat milk

2 teaspoons pumpkin pie spice

2 teaspoons liquid stevia

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

Directions: 

1. In a medium bowl, use a hand mixer to blend the cream cheese and pumpkin puree until smooth and well combined.

2. Add the milk, pumpkin pie spice, stevia, and vanilla, and continue to blend for 5 minutes more until the mixture is light and airy. 

3. Place about 2/3 cup mousse in each serving glass and sprinkle the top with the cinnamon. Refrigerate until ready to serve. 

Pumpkin Surprise
Susan brought this recipes in. Her kids absolutely love it, and I know why. It's like flavored whipped cream, you would put it on anything, including just a spoon.

Ingredients:
1 small can pumpkin
1 small sugar free cool whip
1 small sugar free vanilla pudding
1 cup skim milk
pumpkin pie spice to taste

Directions:
Mix all ingredients
well.
Refrigerator until firm
Top with additional cool whip and nutmeg or cinnamon.

Pumpkin Spice Chia Seed Pudding
Recipe brought in by Emily. It was a favorite of everyone at support group.
Serves: 4 people

Ingredients:
3/4 cup canned, full fat coconut milk
3/4 cup coconut milk or any milk such as cow's milk or almond milk
1/2 cup chia seeds
1/2 cup pumpkin puree
2 teaspoons pumpkin pie spice
1 teaspoon liquid Stevia

Directions:
1. In a medium sized mixing bowl, whisk all ingredients together. Transfer to individual serving dishes.
2. Place in refrigerator and let set for 1-2 hours. Serve cold with desired toppings
(Emily sprinkled cinnamon on top, it was beautiful, I'm sure sugar free whipping cream could make a yummy topping as well).